CrossFit – Mon, May 22

CrossFit GonzStrong – CrossFit

OH squat (No Measure)

Overhead Squat



Build To A Heavy Single

Over drive (Time)

“Overdrive”

10-9-8-7-6-5-4-3-2-1:

Overhead Squats 115 / 85 lb

Burpee Box Jumps (24″/20″) *15 min time cap

– Conditioning Category: Athletes should aim for unbroken overhead squats throughout and pace the burpee box jumps accordingly. Looking for threshold pace here throughout with a little kick at the end.

– Overhead Squats: Loading should not exceed 70% of your 1RM overhead squat. Reps should be completed unbroken each round.

– Burpee Box Jumps: Athletes should face the box during the burpee and fully stand on the top of the box before coming down. Athletes can jump or step down off the box.

– Score: Total time it takes to complete the workout.

– Aim for unbroken overhead squats. If one break is needed in round 8/7 that is okay but let’s make that break quick!

– Pace the burpee box jumps in a way that is sustainable throughout the workout.

– Transitions will be key in this workout.

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell

– Front Squats

– 2x Air Squats

BURPEE BOX JUMPS

– Reduce Box Height

– Burpee Box Step-Ups

– Burpees Only

– Box Jumps Only

– Burpee Box Jump Overs

Extra 5/22/23 (Weight)

Squat Snatch



6 Sets:

Set 1: 1 Snatch @ 81% 97LB

Set 2: 1 Snatch @ 83% 100LB

Set 3: 1 Snatch @ 85%

Set 4: 1 Snatch @ 83%

Set 5: 1 Snatch @ 85%

Set 6: 1 Snatch @ 88%

Rest 1-2 Minutes Between Sets.

Gymnastics Conditioning



3 Rounds For Time:

50 GHD Sit-ups

30/24 Calorie Row

100ft. Handstand Walk